WOD


25’s


Posted By on Nov 21, 2015

CrossFit NEi – CrossFit Warm-up 400m Run 2 Rounds 10 Air Squats 10 Burpees 10m Walking Lunges 10 Sit-ups Mobility Sampson Stretch Pigeon Pose 10 Dislocates Metcon (AMRAP – Reps) 1min Max Reps Situps Metcon (AMRAP – Reps) 5 min stations for Max Reps Partner wod, each athlete must perform 1 lap or 25 reps then tag out! 200m Med Ball Run 14/10 (1 Lap=rep) Walking Overhead Lunges 45/25 Tire Flips (1 flip=rep, may flip as...

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Fri 11/20/15


Posted By on Nov 20, 2015

CrossFit NEi – CrossFit Dodge Ball (No Measure) 5 push-ups – green 10 air squats – blue 12 frankensteins – red 15 burpees – purple Front Squat (7×3) Starting at 60% of 1rm Metcon (Time) 4 rds for time: 7 front squat 155/105# 14 db push press 35/25# 28 calorie rowRx is from the floor for front squat Cash Out: 75 GHD...

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Thurs 11/19/15


Posted By on Nov 19, 2015

CrossFit NEi – CrossFit (No Measure) 50 jumping jacks 2 rounds of Cindy 2 mins mobility Bench Press (5×5 starting at 60% of 1rm) Metcon (AMRAP – Rounds and Reps) “Mini-Cindy” 12 min AMRAP 5 pull-ups 10 push-ups 15 air...

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Wed 11/18/15


Posted By on Nov 18, 2015

CrossFit NEi – CrossFit (No Measure) 3 mins jump rope (practice DU) 2x 10 air squats 10 supermans 10 pvc dislocates 2 mins mobility Metcon (Time) 5 rounds for time: 20 wall balls 20/14# 20 sit-ups 20 hip extensionsCash Out: 200m farmer carry...

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Tue 11/17/15


Posted By on Nov 17, 2015

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squatsdynamic lap x 2 3 mins mobility review clean complex Clean Complex (5 sets, work to heavy set) 1 clean pull, 1 hang squat clean, 1 squat clean Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 7 ring dips 9 squat cleans 135/95 12 slam balls 20/10 200m runCash Out: Accumulate 90 secs of an L-sit 50 leg...

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Mon 11/16/15


Posted By on Nov 16, 2015

CrossFit NEi – CrossFit (No Measure) Row 500m, 15 banded good mornings, 10 frankensteins, 10 push-ups Deadlift (10-8-6-4-2) Suggested starting weight: 50-60% of 1rm Metcon (Time) 4 rds for time: 20 burpees 15 deadlifts 175/115# 10 box jumps 30/24″Cash Out: foam roll lower...

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